2026.08.22 – Szombat

Warm up: 3′ Bike 2x 5 Snatch DL 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: HIgh hang squat snatch + Squat snatch + OHS w/ 3″ descent 2x(1+1+2) @ 77-82% 2x(1+1+1) @ 80-85% Back squat 1×3 @ 80% 1×10 @ (20 RM) 95-105% 1×3 @ 80% 1×10…

Warm up: 3 sets: 1:00 row 1:00 / 1:00 couch strech 10/10 sinlge leg glute bridge 5/5 windmill    Strength: Deadlift 3×3 @73% 1×15 @45%   Metcon: 5 rds 1 bar mu / burpee pull up 3 squat clean 60/40 kg 5 front squat 60/40kg 7 push jerk 60/40 kg 9 lateral burpee 11 hspu…

Warm up: 3 sets 50 jumping jack 6 strict t2b 8 alt scorpio 8 dumbell goblet squat   Strength: 4×10 barbell shoulder press behind neck climbing weight   Metcon: 4 rds 10 sand bag clean and over shoulder 45-70/25-45 kg 30 m sand bag bear hug carry 10 double kettlebell thruster 24/16 kg   Accessory: 4…

Warm up: 3′ cardio 2x 5-5 Rotating lunge 5-5 Anterior hip pulse on box 5-5 Posterior hip stretch on box 10 Front rack openers 5 Muscle clean 5 Strict press 15″ Handstand hold against wall Strength: Every 2′ for 10′ 5-8 Strict press @ 70-80%   EMOM 12 1: 30 Bicycle kick crunch 2: 30″…

  Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstand scap push up Strength: For time: 30 Strict HSPU Tc.: 10′ 2x Max rep Strict press @65% Max rep Strict press @ 55% Max rep Strict press @ 45% Metcon: 5x 80/160 D/S under…

Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Snatch deadlift + Snatch pull + Power snatch + Snatch balance 2-3x(1+1+1+1) @ 40-60% Squat snatch 4×2 @ 78% Riser snatch pull 3×4 @ 90% Metcon: 5x AMRAP 3 16/32 D/S under 8 DB alt…